Add 20 Pounds to Your Bench in 4 Weeks购买20磅到您的台阶4周

There’s no doubt that a guy reading this who uses AAS, and one who does not, are going to get different results from any mass-building program.毫无疑问，一个人读这谁使用原子吸收光谱法，一个谁不都将得到不同的结果从任何大规模建设计划。 Everyone should start off by saying this, but maybe some assume it goes without saying.每个人都应该先说这一点，但或许有些承担不用说。 However, on the other hand, the good news is, we really believe that someone natural can still add 10-15 pounds to his bench using this exact program, provided that he eats appropriate calories, gets appropriate rest, and uses supplements to his advantage, such as creatine, glutamine, and others that enhance one’s recovery and/or strength.然而，另一方面，好消息是，我们真的认为有人自然仍然可以添加10-15磅他的替补使用这个确切计划，只要他吃适当的卡路里，得到适当的休息，并使用补充自己的优势，如肌酸，谷氨酰胺，和其他提高一个人的复苏和/或强度。 Really, it’s technique, discipline and pushing oneself beyond a certain point.真的，它的技术，纪律和自我超越推动的某一点。 So, to sum up, if the AAS user is a lazy bugger, and the natural dude is motivated to succeed - no matter what - we think even the natural dude can surpass the lazy bugger.因此，概括地说，如果用户原子吸收光谱法是一种懒惰的鸡奸，与自然花花公子是出于获得成功-不管什么-我们认为，即使是自然花花公子可以超越懒惰鸡奸。 ‘Nuff said. ' Nuff说。

A Little About the Rationale Behind the Program一个小的理由的程序

Anything that promises strength gains does so because it fits a particular profile.凡是承诺的力量取得这样做，因为它适合一个特定的个人资料。 Remember this profile and you won’t have to read all of these articles all the time, because there are only so many effective combinations in this life.记住这个形象和你不会有阅读所有这些条款的时候，因为有许多有效的组合在此生活。 And this one is simply this:而这仅仅是一本：

Low Rep - Low Volume - High-Intensity低代表-低量-高强度

Okay, so the first two are probably fairly obvious, but how can one encapsulate the concept of “high intensity”?好了，所以前两个可能是相当明显的，但怎么能概括的概念， “高强度” ？ Not quite as simple or obvious, since it’s one of those concepts that a lot of people don’t understand.没有这么简单或明显，因为它其中的一个概念，很多人不理解。 It isn’t just a mean look on one’s face prior to or during a set, it’sa set of factors that create a practical concept.这不仅是指看一个人的脸之前或期间一套，这是一系列因素，创造一个实际的概念。 Many things can constitute high intensity during training, depending upon what it is you’re doing - cardio or weight training.许多事情可以构成高强度训练期间，这取决于它是什么你做-心或重量训练。 Generally, high intensity is maximum weight, manipulation or use of rest times as intensity, set type or pagination, number of sets or types of exercises combined, and most often forgotten… lack of cheating!一般来说，高强度的最大重量，操纵或利用休息时间，强度，设置类型或分页，一些集或类型的演习结合起来，和最经常被遗忘...没有作弊！

In this case, exercises ought to be basic and compound.在这种情况下，演习应该是基本的和化合物。 Because we’re talking about bench press, we’re going to be using it mostly, but we’ll also add some ancillary exercises to ensure that the bench becomes stronger.因为我们谈论的卧推，我们将使用它是，但我们也会增加一些辅助练习，以确保板凳就越强。

Form should be simple: No bouncing the bar off your chest or cheating the weights up, controlling the bar to just hover at its lowest point just an inch above the nipple area, a full grip rather than a false grip, a slightly wider than shoulder width and a sharp, heavy exhale as you drive the weight upward.表格应该简单：没有弹跳酒吧脱下你的胸部或作弊最多的重量，控制栏只徘徊在最低点仅仅是上述英寸乳头区，全面抓地力，而不是虚假的抓地力，略微超过肩膀宽度和尖锐，沉重的呼出你驱动器的重量向上。

But first things first….但是，第一件事第一... 。

You need to determine your overall rep max with a particular weight.您需要确定您的总代表最多，尤其体重。 That’s crucial because you’ll be maxing weight out for intensity and strength and this is a meaningful measurement.这是至关重要的，因为您将麻重量为强度和力量，这是一个有意义的测量。 So to arrive at it, you’ll need to do a few tests first:因此，要达成它，您需要做了一些试验第一：

2 x 12 with a weight you suspect is your heaviest you can do for : 2 × 12的重量你怀疑是你最大可以用于：

2 sets of 12 w/ a 2 minute rest in between sets 2套十二瓦特/ 2分钟休息之间的集

1 x 8 with a weight you think you can do for: 1 × 8 ，体重你认为你可以做的：

10 reps w/ a 3 minute rest in between 10个代表瓦特/ 3分钟之间休息

1 x 4 with a weight you think you can do for: 1 × 4重量你认为你可以做的：

6 reps w/ a 3 minute rest 6日代表瓦特/ 3分钟休息

Now, try your rep max for 1 with the single heaviest weight and take a 3 minute rest现在，您可以尝试重复最多的1单重的重量，并采取3分钟休息

Repeat by trying again 1 x 1 adjusting until you find it.重复试图再次1 × 1调整，直到您找到它。

Rest 3 days after you do this exercise, then begin the following routine for 4 weeks:休息后3天内，您这样做运动，然后开始下面的例行4周：

4 WEEK ROUTINE 4周常规

Bench Press椅出版社

1 x 8 (weight _90% max_ ); 1 × 8 （体重_90 ％ max_ ） ;

1 x 6 (weight _85% max_ ); 1 × 6 （体重_85 ％ max_ ） ;

1 x 4 (weight _70% max_ ); 1 × 4 （体重_70 ％ max_ ） ;

1 x 8 (weight _50% max_) 1 × 8 （体重_50 ％ max_ ）

Bench instructions: Pause at your chest for a few seconds, controlling the weight at the bottom end for added strength.椅指示：暂停在你的胸部几秒钟，控制体重在底端的补充力量。 Have a partner do a few negative reps with you on some of these.有一个合作伙伴做了一些消极的代表与你对其中一些。 You can also use band tension to increase “explosivity” if you have them.您也可以使用带紧张，增加“爆炸性”如果你有他们。

Incline Dumbbell Press (smith or regular bar station)斜哑铃出版社（史密斯或经常酒吧站）

2 x 8 (weight _85% max_); 2 × 8 （体重_85 ％ max_ ） ;

2 x 4 (weight _75% max_); 2 × 4 （体重_75 ％ max_ ） ;

1 x ** (weight _85% max); 1 × ** （重量最大_85 ％ ） ;

1 x 8 (weight _60% max_) 1 × 8 （体重_60 ％ max_ ）

Dumbbell Flyes (Flat)哑铃Flyes （平）

2 x 5 (weight _85% max_); 2 × 5 （体重_85 ％ max_ ） ;

2 x 3 (weight _85% max_); 2 × 3 （体重_85 ％ max_ ） ;

1 x 1 (weight _90% max_); 1 × 1 （体重_90 ％ max_ ） ;

3 x 8 (weight _75% max_) 3 × 8 （体重_75 ％ max_ ）

French Press - Skull Crushers法国媒体-头骨破碎机

1 x ** (weight _75% max_); 1 × ** （体重_75 ％ max_ ） ;

2 x 8 (weight _65% max_); 2 × 8 （体重_65 ％ max_ ） ;

2 x 5 (weight _80% max_) 2 × 5 （体重_80 ％ max_ ）

(Do your regular triceps routine on its designated day if you can, with some drop-set dips added in) （你的肱三头肌例行定期在其指定的一天如果你能，一些辍学设置中增加逢低）

** means to failure in that set **手段失败的规定

Take 3-4 days in between this workout - Don’t let us stop you from doing more of your max toward the end sets of your various movements.以3-4天之间的这种锻炼-不要让我们阻止你做更多的最大值年底集的各种运动。 Push yourself, though not into injury.推你，但不是到损伤。 Rest times vary depending upon fatigue, but try to keep rest times to 2-3 minutes, tops!其余时间视不同疲劳，但尽量保持休息时间2-3分钟，上衣！

Stretching: Do a series of stretches after this routine.拉：不要了一系列的延伸之后，例行公事。 It’s going to hurt and you’ll want to just stop the madness and pain from the extreme pump you have.这将伤害，你会只想停止疯狂和痛苦的极端泵你。 You can start off by doing some light sets of flat bench flyes or incline dumbbell flyes.您可以先通过做一些轻套单位板凳flyes或斜哑铃flyes 。 We’re talking 20 pounds or so in each hand.我们谈论20磅或在每个手。 Hang from a chin bar too.杭从下巴酒吧太多。 All of this will help the lactic acid clear out, and soreness will be less.所有这一切都将有助于乳酸明确了，疼痛就会减少。 Taking glutamine will also help.同时谷氨酰胺也将帮助。

Supplementation: Creatine and Glutamine!!补充：肌酸和谷氨酰胺！ You decide the amounts, but really try to coordinate the first 3 weeks with a creatine load.您来决定的数额，但真正尝试，以协调3个星期前与肌酸负荷。 Always finish off with a carb/ protein shake with 3-4 grams of glutamine.总是干掉了碳水化合物/蛋白质动摇与3-4克谷氨酰胺。

A final word…最后一个字...

Remember, you can modify this, based on how you feel from day to day.请记住，您可以修改此基础上，您认为如何每天。 Stick with the basics of the program, but if you are feeling more fatigued and you decide to go ahead with your workout instead of taking another day off, increase rest times slightly, tweak set or rep numbers, but keep it intense and have your partner add in more negatives or do some drop sets instead and end a little early.坚持的基本程序，但是如果你的感觉更疲劳，你决定继续你的锻炼不是又一天假，其余时间增加略有下降，调整设置或重复数字，但保持紧张和您的合作伙伴添加更多的底片或做一些套下降而不是结束有点早。 If you have to cut out something, make it French Press/ Skull crushers.如果您已经削减了的东西，使它法国新闻/颅骨破碎机。 The first 3 are truly important.第3名是真正重要的。 But if you have to choose, definitely do the first three first.但是，如果你有选择，绝对头三个第一。

Learn from your progress and mistakes and attack that bench like you’re a cannibalistic beast!了解您的进展情况和错误和攻击，板凳一样你是一个吃人的野兽！

Dane Fletcher is THE Training Authority – sure, he’s got all the industry recognized “certs”… but here is one chap you won’t see hanging that s**t on his den wall.丹麦弗莱彻是培训机构-肯定的是，他得到的所有行业公认的“证书” . ..但这里是第一章您将不会看到挂认为这是一种为了满足* *吨他登墙。 Dane is more comfortable in the dirtiest hole in the wall gym, than your local polished “Fitness Corral”.丹麦是更舒适的肮脏孔壁健身房，比您当地的抛光“健身围栏” 。 Originally from London, he has trained in gyms all over the world and has picked up knowledge all along the way from some of the industry’s most recognized personas.来自伦敦，他在健身房训练世界各地有所增加知识所有前进的道路上从一些行业的最被认可的角色。 Dane writes exclusively for GetAnabolics.com, a leading provider of Bodybuilding Supplements and alternatives to Steroids For more information, please visit http://www.getanabolics.com丹麦人写专为GetAnabolics.com领先供应商的健身补品和非类固醇欲了解更多信息，请访问http://www.getanabolics.com

Dane writes exclusively for GetAnabolics.com, a leading provider of Bodybuilding Supplements and alternatives to Steroids.丹麦人写专为GetAnabolics.com领先供应商的健身补品和非类固醇。 Please visit GetAnabolics.com for more info.请访问GetAnabolics.com获取更多信息。